ohmsantihyoga


October 30, 2022by ohmsantihyoga

RELIEVE ILIOTIBIAL BAND SYNDROME (ITBS) with these 5 MOVES in 7 DAYS

 

ITBS is one of the most common lateral knee injuries which commonly occur for most runners and cyclists. The Iliotibial band is a connective tissue that runs all the way down from the side of the hips to the lateral part of the knees.

As the ITB approaches the knee, its shape thickens as it crosses an area of the thigh (femur) bone, called the patella and lateral femoral condyle. Another area of insertion will be near the pelvis as it attaches to the two important hip muscles – the tensor fascia latae (TFL) and the gluteus maximus.

 

What are the CAUSES of ITBS?

ITBS is an inflammation that occurs when there is friction between the ITB and underlying structures such as the patella, lateral femoral condyle, tensor fascia latae (TFL), and the gluteus maximus in instances where an individual moves through repetitive straightening and bending movements of the knee such as in running and cycling.

These activities result in tight hip muscles, and these tight muscles pull on the ITB, and if the ITB is unable to adapt, it will then lead to an increase in the amount of friction between these 2 layers.

 

What are the SIGNS & SYMPTOMS of ITBS?

  • A stabbing pain along the outer side of the knee, especially after regular exercise such as a run
  • A sensation of “snapping” on the outer part of the knee as it bends and straightens
  • Swelling near the outer side of the knee
  • Frequent tightness and pain at the outer side of the hip

 

In summary, to bring relief to the ITBS, there should be stretching and strengthening of the ITB, together with the underlying hip muscles.

 

And NOW, let us present to you our 5 YOGA MOVES, done 15 mins/ day for the next 7 days, and we PROMISE the PAIN will be GREATLY MINIMISED.

 

MOVE #1 (Cross-leg Standing Forward Bend)

In a standing position, bring the right leg over the left leg so that the knees overlap. Once you stand stable, lift both your arms up on inhalation and as you exhale, reach your arms out and slowly bend forward. Try to reach the hands down to the shins and slowly try to walk the hands further down. Hold the pose for 10 counts. Inhale and exhale and release the pose. Repeat with the left leg over the right.

 

MOVE #2 (Sumo Squat)

Stand with the feet hips distance apart and both feet parallel to each other. Inhale and exhale, bend the knees slightly while pushing the hips to the back and sliding the hands down to grab the shins/ankles. Engage the core muscles gently while holding the pose for about 10 counts. Inhale and exhale to release.

MOVE #3 (On Fours, Side Leg Raisers)

Come down on the fours, with palms at shoulder width apart and knees at hips distance apart. With the knees stacked below the hips, take a deep inhale, and as you exhale, lift the right leg sideways and with the next inhale, drop the leg back to the mat. Repeat 5 lifts on the right leg and repeat on the left.

 

MOVE #4 (Shoe-Lace Stretch)

Cross the right leg over the left (for beginners – photo on the left) or go deeper by stacking the right knee above the left and closing the gaps between both knees (photo on the right). Hold this stretch for 10 counts and repeat with the left leg over the right.

 

MOVE #5 (Lying on the Side, Leg Lift)

Lie on the right side with the right forearm on the mat, supporting the upper body. Slightly bend the right knee and stretch the left leg out with the left hips stacked on top of the right. With an inhale, lift the legs up (photo on the right) and with an exhalation, bring the legs down (photo on the left)

 

Sharing a REAL-LIFE EXPERIENCE of our student

Evelyn, 48 started running in her late thirties, and recently, at the beginning of this year, she enrolled in distance running training. After a few months into the training, she started to develop knee pain on the side of the knees, and swelling was observed around the kneecap. It starts hurting with every step, and the pain and swelling did not go away, even after she stops and stretches.

Evelyn decided to stop running and decided to join a Yoga class to stretch and strengthen herself. After regularly attending classes for 2 months, the frequency of the pain started to reduce, and the swelling eventually subsided. Under the guidance of her Yoga Teacher (therapist), Evelyn regularly performs these poses at home as a part of her daily exercise routine to enhance her improvement.  

And today, with minimal discomfort, she looks forward to completing her distance running training with the incorporation of the Yoga poses into her warming-up and cooling-down sequence. Cheers, Evelyn!

 

We understand that whenever there is pain or discomfort, the last thing we want to do is to move for the worry of causing more pain, it was the same in the case of Evelyn.

 

However, the lower body stretching and strengthening yoga moves are often what you need to feel better, so do not be afraid to give it a try. With mindful breathing and core engagement efforts, YOU can safely improve your mobility and strength while stretching out these tight hips and ITB.

 

GO ON and try these 5 YOGA MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.

 

We look forward to walking alongside you as you gradually resume the routines of your life WITHOUT ANY PAIN OR discomfort!



October 24, 2022by ohmsantihyoga

GET RID OF UPPER & MID BACK PAIN with these 5 MOVES in 7 DAYS!

 

The TRUTH is, the upper and mid back (thoracic spine) is amazingly strong as it is attached to the rib cage, which is a very robust structure. Therefore, if you happen to have discomforts in these areas, it may be due to muscle imbalances caused by long-term poor posture or a serious injury that affects the integrity of the thoracic spine.

 

The thoracic spine has 12 vertebras and they make up the longest part of your spinal column. Upper and mid back pain can occur anywhere from the base of your neck to the bottom of your rib cage. Pain in the upper and mid back can be quite debilitating and impedes our day-to-day routines and activities.

 

The most common causes of Upper & Mid Back Pain are –

  • Muscle imbalances caused by one muscle group being overworked, therefore making it more dominant than the opposing muscle, and that in turn leads to strains in the tissues around the joint. (E.g. Repetitive movements, tasks, or activities using the same muscle group such as playing tennis)
  • Poor posture, often known as a Prolonged Hunching Syndrome/ Kyphosis. (E.g. spending long hours at a workstation that is not ergonomically conducive.)
  • Pressure on the spinal nerves from certain problems such as a herniated disc. (E.g. Weight lifting in the gym without proper techniques)
  • The cartilage that protects the bones can go through wear and tear, leading to pain, which is less common. (Osteoarthritis)

 

In order to manage Upper and Mid Back pain, there needs to be a balance of muscle length and strength between opposing muscles that are attached to the joints. Since the majority of the Upper and Mid Back pain arises from activities that promote excessive rounding of the thoracic spine, we have prepared 5 YOGA MOVES that will counteract this condition.

 

And NOW, let us present to you our 5 YOGA MOVES, done 15 mins/ day for the next 7 days, and we PROMISE the PAIN will be GREATLY REDUCED.

 

MOVE #1 (Upper Body Twist on Fours)

Come onto the fours (with palms at shoulder width and knees at hips distance apart). With the right palm on the mat, take a deep inhale and as you exhale, slowly lift the left hand up, with fingers pointing towards the ceiling. Do take note that the hips should not move too much, and the hips should remain squared towards the mat.

 

MOVE #2 (“Cat” Spine and Variation)

Come onto the fours (with palms at shoulder width and knees at hips distance apart). As you inhale and exhale, push the palms into the mat to straighten the arms and begin to round the spine. Slowly tuck the tailbone under and look down with the chin tuck to the chest. Gently draw in the navel and engage the core muscles. Hold the pose for 10 counts.

One could also perform the variations (picture on the right) where you lean the hips towards the back to stretch the flexed spine further.

 

MOVE #3 (Squeeze shoulders together )

Sit down comfortably, with the spine tall and erect. Slowly lift both arms up (in a surrender position), with the elbows drawn backward, squeezing the shoulder blades together at the back and the chest lifted. Next, gently drop the chin towards the chest.

 

MOVE #4 (Seated Intercostal Stretch)

 

Sit down comfortably, with the spine tall and erect. Place the right palm on the mat beside the right thighs, and raise the left-hand arm (keep the arm close to the face). Take a deep inhale and exhale, slowly walk the right hand away and begin to stretch the left arm, diagonally across the head. Hold the stretch for at least 10 counts and slowly inhale and exhale, and go back to the original position. Repeat with the left palm on the mat.

 

MOVE #5 (Seated Spinal Twist)

Sit down comfortably, with the spine tall and erect. Place your left palm behind the hips and the right palm across on the right knees. On an inhalation, press the left palm into the mat and lift through the spine, on the exhalation, look over to the left shoulder and gently twist. Actively pull the left shoulder and twist deeper and hold the pose for at least 10 counts. Slowly inhale and exhale, and release. Repeat with the right palm at the back.

 

We fully understand that living with pain can be very miserable.

 

Therefore, we want to help you put a STOP to this misery.

 

GO ON and try these 5 MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.

 

We look forward to walking alongside you as you gradually find back the quality of life you very well deserve!

 



October 17, 2022by ohmsantihyoga

Imagine a LIFE where you NO LONGER need to work through chronic lower back pain… how much more productive, energetic, and happier will you be?

 

When it comes to our spinal column, lower back pain (LBP) is the MOST common back condition we see in Singapore. Most back pain comes from lumbar sprains and strains caused by stressful movements.

 

The most common causes of sprain and strain include:

  1. Lifting a heavy object or twisting the spine while lifting
  2. Sudden movements that place an impact/ trauma on the low back, such as a fall/ sports injury
  3. Poor posture over a prolonged duration

 

The ways to reduce the risk/ severity of LBP include:

  1. Maintaining a healthy weight as weight puts pressure on the vertebrae & disks.
  2. Practicing the right posture to lift heavy items – Lift with your legs (and not the back). Hold heavy items close to your body and do not twist the torso while lifting.
  3. Strengthening the abdominal muscles as stronger core muscles supports the spine more effectively.
  4. Maintaining the mobility of the spinal column through Flexion, Extension, Rotation, and Lateral Flexion.

 

Apart from lifestyle modifications one needs in (1) and (2), for (3) and (4), what could be better than YOGA done mindfully with breathing as Yoga primarily focus on proper posture and spinal alignment through core engagement? Based on many years of experience in helping students with LBP, we ASSURE you that these 5 YOGA MOVES, done 15 mins/ day for the next 7 days will provide you RELIEF and reduce the frequency of reoccurrence.

 

MOVE #1 (Spinal Flexion with CORE ENGAGEMENT)

Stand with the feet hip-width apart and place the hands on the hips. Inhale, roll the shoulders back, exhale and bend forward halfway or less (with the navel drawn in towards the back). Hold this pose for 10 counts. (Should the hamstrings be tight, feel free to keep the knees slightly bent as in the picture on the right)

 

MOVE #2 (Spinal Extension with CORE ENGAGEMENT)

Stand with the feet and hip-width apart. Place both palms at the lower back for support (as shown in the picture on the left). Inhale and exhale, (with the navel drawn in towards the back), slowly push the hips forward and extend the spine. Continue to breathe and tuck the chin to the chest to protect the neck from over-extending. Hold this pose for 8-10 counts. (Should there be any discomforts, reduce the arch)

 

MOVE #3 (Standing Forward Bend with CORE ENGAGEMENT)

Stand with the feet hip-width apart and place the hands on the hips. Inhale, roll the shoulders back, exhale and bend forward. Hold on to the legs and pull yourself deeper into the pose. Hold this pose for 10 counts.

(Should the hamstrings be tight, feel free to keep the knees slightly bent as in the picture on the right)

 

MOVE #4 (Standing Spinal Twist with CORE ENGAGEMENT)

Stand with the feet hip-width apart (about 2 feet away from the wall) and place the hands on the hips. With an inhale and exhale, gently draw in the navel (to engage the core muscle) and twist the torso towards the back, and place palms on the wall. Hold the twist for 10 counts, Inhale and exhale to release. Repeat on the other side.

 

MOVE #5 (Forearm/ Dolphin Plank with CORE ENGAGEMENT)

Come down onto the mat on fours. Place both forearms on the mat and lift the knees off. Keep the hips high (like a downward-facing dog), and hold the pose for 10 counts while constantly drawing in the navel (to engage the core muscles).

 

We understand that whenever there is pain or discomfort, the last thing we want to do is to move for the worry of causing more pain.

 

However, the stretching and strengthening yoga moves are often what your lower back needs to feel better, so do not be afraid to give it a try. With mindful breathing and core engagement efforts, YOU can safely improve your mobility and strength while stretching out these tight and aching back muscles.

 

GO ON and try these 5 YOGA MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.

 

We look forward to walking alongside you as you gradually resume the routines of your life WITHOUT ANY PAIN OR DISCOMFORT!



October 7, 2022by ohmsantihyoga

ARE YOU SUFFERING FROM NECK AND SHOULDER PAIN?

 

What if I tell you… YOU can RELIEVE the pain simply by spending 15 mins a day, WITHOUT painkillers, WITHOUT expensive chiropractic sessions, and WITHOUT painful TCM treatments  – Do you think it is WORTH your time to read on?

 

Even though some people experience only neck pain or only shoulder pain, while some experience pain in both areas, these pains share similar root causes as the neck and shoulder are interconnected by many nerves, blood vessels, muscles, and other tissues.

 

So WHY do my neck and shoulders hurt, you wonder?

 

Neck and shoulder pain (NSP) is usually the result of muscle strains and sprains from over-exertion or poor posture from day-day life – Poor sitting, standing, or walking posture.

 

Some of the underlying reasons are –

  • Muscle Imbalance – One muscle becomes tight or overworked and nearby muscles may need to work more and therefore become painful. Example: Most conventional sports which use only one dominant arm/ leg to play.
  • Nerve Compression – Due to repetitive motions or from holding your body in one position for long periods. Example: Keeping elbows bent while sleeping.
  • Blood Vessels Compression – Due to tightness accumulated in the muscle over a prolonged period that leads to constriction of the blood vessels and therefore poor blood circulation across the muscles.
  • Stress – During a very stressful period, the natural reaction is to tense up. When this occurs frequently over an extended period of time, it can lead to stiffness and pain in your neck and shoulders.

 

And NOW, I want to SHARE with YOU 5 SIMPLE YOGA MOVES which I have used to help hundreds of people who suffered for years find relief and regain their quality of life.

 

MOVE 1: Neck Flexion

Place your hands with thumbs applying (upward lift) pressure at the base of the skull. Cup the back of the skull with the palms and gently push the head forward and down, bringing the chin closer to the chest.

 

MOVE 2: Neck Lateral Stretch

 

Place the back of the left hand at the lower back and actively pull the left elbow back. Extend the right arm upwards and stretch it over the head so that the right fingers can (touch) hold the left ear. With the fingers around the ear, use the grip to extend the side of the neck upwards and then sideways, bringing the right ear towards the right shoulders.

 

MOVE 3: Shoulder Retraction

Extend both arms forward (with thumbs pointing up and palms facing each other), with shoulders protracted. Flip the palms to face outwards, with the thumbs facing down. Open the arms sideways, toward the back, and interlock the palms together. Breathe in deeply and breathe out, lift the arms upwards and push the chest forward. Next, breathe in and out, drop the chin towards the chest (as though you are squeezing out the double chin)

 

MOVE 4: Shoulder Flexion

Extend both arms forward and interlock the fingers and then flip the palms to face outwards. With a deep inhalation and exhalation, begin to lean back and round the spine and actively straighten the arms, and push the palms away. Gently drop the chin to the chest.

 

MOVE 5: Shoulder & Chest Opener

Sit tall and place the left hand across the right knee. Slowly lift the right arm up, with a deep inhale and an exhale, lengthen the right arm and then slowly open the arms towards the back

 

We fully understand that living with pain can be very miserable.

 

Therefore, we want to help you put a STOP to this misery.

 

GO ON and try these 5 MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.

 

We look forward to walking alongside you as you gradually find back the quality of life you very well deserve!

 

Just like Eddie, a working professional in his 50’s, who suffered from Neck & Shoulder Pain and was almost at a point of depression. He was unable to do what he enjoys most – wakeboard, cycle, or even run as the pain was severe. He was also struggling to even focus and barely get through the day without the debilitating pain. He was unable to sleep well and that resulted in extreme fatigue leading to decreased work productivity and difficulties in enjoying time with family and friends.

Over 5 sessions of 1-1 Yoga Therapy classes, his pain gradually subsided and eventually disappeared.  Now, he gets to enjoy all his favorite sports without any fear of pain and his work productivity also increased significantly as he is able to focus better without the pain. He is also a happier man as he can now spend quality time with his friends and family.

 

Call Us or WhatsApp Us at +65 9040 8379 to schedule a FREE Consultation to explore how we can HELP YOU further!


PNG-image.png

March 28, 2019by ohmsantihyoga

 

Want to start a family and have kids? Yoga can help you achieve that. In spite of the fact that it might not be your only ticket to parenthood, yoga can boost your chances and increase your fertility by a wide margin.

Maybe you are thinking about how stretching and doing poses on a mat can help you boost fertility? Infertility is a standout amongst the most well-known disorders caused by stress and whimsical ways of life. When you’re stressed up, your body goes into fight or flight mode, discharging cortisol hormone that helps your lungs, muscles, and heart to provide defense for the entirety of your body. This gets you ready, in case you have to run from the situation or you have to defend yourself against the threat.  It is only when this stress stops that your body withdraws the excess cortisol in your system, thereby, causing your body to go back to its original functioning state.

In the event that the stress does not decline, for instance, you’re constantly worrying about work, your relationship or you have money-related issues that trouble you consistently, your body will keep up the production of cortisol. This incessant production of Cortisol can prompt lasting changes in your body. However, fertility yoga will help you alleviate these stresses and help you regulate your hormones and ovulation period.

How fertility yoga can relieve your stress

Yoga is a relaxing workout that lets you grow your strength and agility, in addition to helping you to ease off and unwind. Yoga consists of meditation, stretching, breathing, and a range of moves known as postures (Asanas) which if done correctly will help to improve physical and mental wellness. Many people have accepted as true that yoga is able to help them conceive or deal with the stress of getting fertility care. Many studies on women that practiced yoga when they’re trying to conceive shows that yoga helped them reduce their anxiety levels. Thus, easing their bodies and regularizing their hormonal productions. Ultimately, they conceive quicker than the vast majority of women of their age that didn’t practice yoga.

What is Fertility Yoga?

Yoga is a 5-millennium years old practice originating from India that is capable of delivering extraordinary changes for your mind, body and soul.

Fertility yoga isn’t a special sort of yoga; however, it is a set of carefully customized yoga poses (Asanas) and breathing techniques that help you reduce stress as well as expel toxins from the body, making the body stronger, thus improving the odds of conceptions.  Not too long ago research was conducted by Harvard Medical School, and the results proved that ladies who practiced fertility-targeted yoga lessons have better odds of getting pregnant compared to women who didn’t.

Here are 4 of the best Yoga poses (asanas) to help you boost your chances of getting pregnant.

  1. Bhujangasana – Cobra Pose

This is a standout amongst the most effective fertility-focused yoga postures. By assuming this position, you’ll increase the amount of blood circulation to your uterus and ovaries. In this way, you’ll be able to create hormonal equilibrium in your body, such as the production of cervical mucous that lubricates the passageway of the fertilizing sperm to the egg. To assume this yoga position, lay on a yoga mat – belly to the floor. Place your palms beside your chest, with the elbows bent. Gently pushed your chest off the mat, arching the back and the shoulders relaxed. Hold the pose for 5 breathes. One may repeat this pose for 3 more times.

  1. Sarvangasana – Shoulder Stand

This yoga pose works on the thyroid gland, which produce and regulate thyroid hormones which is crucial to a good reproductive health. Lie down flat on your back on your yoga mat, with the knees gently bent.  Raise your legs from the floor and kick both legs into the air, with both hands supporting the lower back. Hold this pose for 5-10 breathes. One may not stay too long in this pose if they are hypertensive.

  1. Paschimottanasana– Seated Forward Fold

This yoga posture focuses on your hips, hamstrings and the lower back. The pose energizes both the uterus and the ovaries (major organs for fertilization). What’s more, it can revitalize the state of your mind. To assume this position, sit on your yoga mat and keep your legs straight and close together. In your seated position – palms on the mat – stretch your torso forward as if you want to fold. Remember to inhale and exhale as you assume this pose. Hold the pose for 5 breathes. One may repeat this pose for 3 more times.

  1. Bhramari Pranayama– Bee breath

This is probably one of the best breathing techniques for stress alleviation and it helps the body to unwind from fretfulness, stress, and worries. Assume an upright seated position and touch your ears’ cartilage using your index fingertips. Breathe-in slowly and press gently on your cartilage as you breathe out. Repeat this process a few times (6 or 7 times) as you continue to press and release your ears’ cartilage. As you breathe in and out, hum under your exhalation.

Maximize your chances using Clearblue Digital Ovulation Test

The best way to boost your chances of conception is to take advantage of the days you are most fertile. The Clearblue Digital Ovulation Test can help you achieve this. By using this device, you’ll be able to pinpoint two of your most fertile days. This is attained by gauging your body’s hormonal changes from the start of your cycle to the end of your cycle. The focus of this examination is the luteinizing hormone (LH) – a key fertility hormone. This device offers more guarantee that the conventional approach of using temperature and calendar to know when you are most fertile. What’s more, the result of this assessment is shown digitally, and it is 99.99% accurate.

Contact Us For More Information!!



December 1, 2017by ohmsantihyoga

“If we could encapsulate Mindfulness into a pill, and take one every day for instant clarity and calmness, wouldn’t that be blissful? Unfortunately, Mindfulness is actually a lot of hard work.”

Mindfulness programs are all the rage these days, as we are in desperate need for a quick-fix remedy to relieve overwhelming anxieties in our increasingly fast-paced and high-stress city.

If we could encapsulate Mindfulness into a pill, and take one every day for instant clarity and calmness, wouldn’t that be blissful? Unfortunately, Mindfulness is actually a lot of hard work.

We break down Mindfulness for you:

What it is – The Basics

Mindfulness is simply about knowing what’s on your mind at this very moment. It means to be in the here and now, living the moment, instead of drifting off into thoughts about the past or future.

First Step – Create Awareness

So if you’re eating a muffin, you are aware you’re eating it. If you’re at a work meeting, you’re focused on participating and actively listening. If you feel frustrated that your kids are yelling at each other, you’re aware that you feel frustrated. If you’re excited over the new iPhone X, you’re aware that you’re excited. Ok, but how does this help us with our stress levels?

Second Step – Be Present

Our mind is often described as the “monkey mind”. Just like how we can browse different websites and switch from app to app in minutes, our mind is capable of jumping from thought to thought in a split second. This is the problem: it’s far too easy for the mind to be hijacked by distractions in everyday life – a jumble of thoughts of past events that you repeatedly run through in your mind, perhaps of regret that you could have done things better, and constant worrying about future things that have yet to come.

A simple analogy: Pulling out a loose tooth. When you take the string, there is no pain. When you tie the string around the doorknob, there is no pain. When you tie the other end of the string to your loose tooth, there is no pain. When you tug to pull the tooth out, there are just a few seconds of pain. After that, the pain subsides. But our mind dreads the prospect of pain so much, that from the moment we realise our tooth is loose, we start to worry. As we take the string and tie it, we continue to worry. This creates mental pain that lasts far longer than the physical pain. Just like how stress overwhelms us nowadays.

Breath Awareness Technique

This is a simple way to help us be present. Sit or lay down comfortably, close your eyes, and take a few deep breaths. When you feel at ease, bring your gentle focus to the breath going in, and then going out. Continue this focus. Whenever you realise your mind has wandered off, gently direct it back to the breath awareness. Gradually, your mind settles down within a few minutes and you feel more grounded.

Third Step – Accept Yourself

When we worry or fret excessively, we judge ourselves or others, and these give rise to negative emotions such as guilt, anger, anxiety and more. We beat ourselves up with high expectations and feelings of inadequacy. Of course, we can try to be more positive, but in stressful situations, it’s beyond tough to change negative thoughts into positive ones! Try telling your irate colleague to keep calm and think happy thoughts – she’ll probably snap at you instead.

Mindfulness is about accepting our thoughts and emotions as they are, hence accepting ourselves as we are. Remember the animated film “Inside Out”? The character of Joy inside the mind of teenage Riley didn’t want Sadness to occupy any part of Riley’s life. Yet, it is in accepting sad events that we learn about our own vulnerabilities, and how they make us imperfectly and genuinely human. And the same goes for difficult emotions such as jealousy, fear, and more. This is how we develop mental resilience to last us for a lifetime.

Body Scan Technique

This Mindfulness technique goes deeper to cultivate awareness of your body sensations and emotions. Sit or lay down comfortably, close your eyes, and take a few deep breaths. When you feel at ease, take your time to observe each part of your body, starting from the top of the head. At each part, observe any physical sensation that may exist. Don’t dwell on it, and move on. Along the way, observe any feelings that crop up, and how they change along the way. Gradually the whole body relaxes, and this helps to dissipate difficult emotions.

Lastly – Practise Regularly

If you’re new to this, it’s best to attend a Mindfulness program. Most courses in Singapore are closely guided by teachers, and their instructions keep you focused and engaged. When you first try to be mindful, you would realise how wild our thoughts are! Distracted by what we ate for lunch earlier, worrying about work emails, feeling discomfort from sitting in one position for a while, or that irritating fly buzzing around… Roughly 90% of our thoughts are repetitive ones, and we fall back into the habit of having past or future thoughts and need to continually direct our awareness back into the present moment. Sometimes the mind wouldn’t even stay focused for more than a few seconds before being distracted again. Frustrating, isn’t it? We learn each time to gently accept it and redirect our awareness back once again. Applying this to our everyday life context, it helps us to better manage stressful situations, let go of tension and negativity more easily, and cultivate a greater quality of life.

You may like to check out our upcoming Mindfulness Workshop in Singapore on 17th December 2017.

Contact Us For More Information!!



November 14, 2017by ohmsantihyoga

Bullet Points – We give you the points, concise and fuss-free, straight up as it is.

Brutally Honest – These are THE critical determining factors, as surveyed among newly-graduated teachers.

A Brief Overview:

With yoga studios and classes popping up on literally every other street in Singapore, you might wonder where did all these teachers come from? You could even be half-contemplating to invest your time to take up the basic 200-hour Yoga Teacher Training Course as well. But which style of yoga? Which Yoga schools in Singapore does it best, value for money? How sincere and authentic would the teaching be? And most importantly, whom can you ask for a genuine and useful guide on this? In merely a few years, the number of Yoga Teacher Training available has mushroomed in Singapore, obviously due to a rising demand as yoga gains mass awareness and popularity. But not all Yoga Teacher Training in Singapore are created the same, even if they are certified courses with Yoga Alliance, which is the authority on this. And with the huge time and money investment required, not to mention mental and spiritual, you really need a brutally honest opinion on this that cuts through all the murk. That’s us.

1. Class Size

Be it in Singapore or other countries, you would frequently see Yoga Teacher Training Courses comprising anywhere from 10 to 30 participants for each intake. That seems fine if you merely sit and take notes or practise a sequence. But what about adjustments of poses? Understanding the structure of your own body first? Having the space to voice out your queries and concerns? A Yoga Teacher Training Course is much more than just being a proficient practitioner – you have to be actively aware of the holistic nature of yoga, as it applies to you first, and then to others who would be your future students. It is personal growth that extends beyond the self to that of developing others. And guess what, the traditional setting of yoga is one of a small and intimate class size, akin to a mentorship. The teacher closely monitors the personal journey of each and every individual, with much interaction and guidance. So yes, having a smaller class size matters.

2. Style of Yoga

This would have been a laughable point in the past as Yoga is simply Yoga, peculiar to the place and culture, but traditionally authentic. However, modern society has chosen to categorise various styles of yoga, which is a reflection of how widespread it has become, and we are fortunate to be able to access such a great variety in Singapore. Hence, most practitioners choose the style they are most familiar and comfortable with. And as you narrow down your Yoga Teacher Training choices, the best way to determine if you like their teaching style is to go for a trial class! Try a class as a student, and that should be loud and clear if it speaks to your heart. If you are able to, try a few classes by different teachers, and that would give you an even better idea of the synergy of the studio, which you would be part of once you join the course.

3. Credibility of the Teacher

Most Yoga Teacher Training programs would highlight the teaching credentials, vast experience and expertise of the teacher conducting the course – which essentially makes or breaks the whole experience. We say, have a good chat with the teacher in person to suss out how you feel about his/her credibility, and whether you feel comfortable to be placing all of your 200 hours of training in his/her hands. Even better – attend some of the teacher’s classes and that should demonstrate if he/she walks the talk. If the teacher is able to clarify all your queries and even dispel those lingering doubts in your mind, that’s the one you’ll feel reassured to be spending all those hours with for the next few weeks or even months. And if it’s true to tradition, only one guru guides his/her students closely for the entire course, so he/she is able to holistically integrate asana, anatomy and physiology and even yoga philosophy for you. If we expect to be trained in an all-rounded manner, shouldn’t we expect our teacher to be able to teach as so too? Many Yoga Teacher Training Courses have different ‘master teachers’ to teach the different aspects of the course. But think about it, yoga is nothing unless embraced as a whole, and when yoga learning is divided into disparate parts by different people of different styles, it’s left to you to piece them together somehow.

4. Teaching Internships

This is a rare one. Many new graduates finish their course feeling…lost. Sure, they get in lots of asana practice and sheets of teaching instructions, not to mention all that theory. But they frequently have little to zero chance of actually having hands-on opportunities to teach. Whether it be role-playing in class, or observing and co-teaching the actual classes at the studio, such practical hours are rarely part of the Yoga Teacher Training Course. Most of the time, it’s up to you to find your own ‘students’ to practice on them or to find time to practise with your course-mates. So zero in on the ones with internships, and even better if it’s part of your assessment, as it means you would be evaluated on your teaching and that is valuable feedback to get you started already!

5. Curriculum

This is the last one, only because if you’ve got the first 4 points all covered, then that already paves a solid foundation for a curriculum that has depth and exciting challenges in store for you! With the personal growth in mind, the curriculum should go beyond the standard aspects (asanas, anatomy and physiology, philosophy), and take you to discover your own spiritual awareness as well. Spirituality is not Religion. It is simply about realising your own purpose in life, and how you relate to others as we are all part of a bigger whole. And it’s also about giving back to others – that’s why we aspire to teach, isn’t it? So meditation and mindfulness should be a grounding part of the curriculum, and that is really how a yoga teacher is able to understand oneself and others better for a life-long journey.

Contact Us For More Information!!



October 9, 2017by ohmsantihyoga

As Mindfulness becomes the buzzword in offices and even schools, what exactly is Mindfulness and what are its benefits?

Well, take a look at the alarming statistics showing how most of our children admit they feel stressed even at a young age, how they are bogged down with never-ending homework and compulsory activities, and how they feel pressurised to keep up in our competitive environment. Adults feel overwhelmed with our workplace demands; our kids experience it in schools too! Taking on challenges and learning more knowledge is not the problem itself; the crunch comes when young minds are unable to strike a balance between study and rest, and fail to build mental and emotional resilience to deal with difficult issues.

Through consistent practice, Mindfulness gives us practical and simple ways to better manage our stress levels, gain clarity, and stay grounded to deal with day-to-day challenges. Through Yoga poses, breathing exercises and engaging activities, we aim to guide parents and children to directly experience the benefits of being physically supple and at ease. The best way to integrate Mindfulness into your child’s life is to practise it together with him/her.

This workshop is suitable for parents with school going children who are searching for simple and effective techniques to help their child manage stress and improve their ability to focus.

Details
Date: 17th December 2017 (Sunday)
Time: 10am – 12pm
Fees: $80 (1 parent and 1 child)
Location: 50A Bussorah Street, Singapore 199466

Book your slot now!! Only 10 slots available.



October 9, 2017by ohmsantihyoga

Let’s Go On An Adventure Hunt

Let’s become Yoga Explorers as we explore the vibrant neighbourhood of Kampong Glam! Using clues given, we will discover the colourful street art and greenery, learn about the rich heritage of the area, and realise how Yoga poses and Mindfulness are tied into our environment and the things around us. Like how we stand tall in Tree pose or take in a deep breath.

Through the mindful and interactive walkabout and indoor activities, your child learns to notice and to inquire, work with their friends and manage their emotions. Our Teachers will guide them to gain a better understanding of themselves and the world around them.

Suitable for Kids age 3-13 years old.

Details
Date: 24th November 2017 (Friday)
Time: 9.30am to 12.30pm
Price: $65 per child
Location: 50A Bussorah Street, Singapore 199466

Book your slot now!! Limited to 15 slots.